2100 Calorie Low-Carb diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 2100 calorie low-carb diet plan

Sunday's Diet Plan

2095.4 Calories 186.9g Carbs 66.4g Fat 195.5g Protein

Meal Summary	Ingredients	Directions
Breakfast 635.9 Calories \| 66.7g Carbs \| 19.1g Fat \| 51.9g Protein 1 bowl Protein Southwest Scramble 335.3 Calories \| 25.0g Carbs \| 15.9g Fat \| 24.0g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein 1 cup (240 g) Nonfat greek yogurt 141.6 Calories \| 8.6g Carbs \| 0.9g Fat \| 24.5g Protein	Protein Southwest Scramble scaled to 1 bowl Natural granola with raisins 41 g Natural granola with raisins Nonfat greek yogurt 240 g Nonfat greek yogurt	Protein Southwest Scramble PREP: Dice the tomato, chop the red pepper, onion, and turkey sausage. In a large pan, drizzle onions and peppers with olive oil and saute. When the onions are clear and peppers are tender, season with salt and pepper. Add chopped turkey sausage, and saute until sausage is golden brown. Lower heat, add egg whites, and scramble. When eggs are almost done, add in tomato and spinach, mix around, and then serve. If your diet allows it, enjoy with a piece of whole grain toast for a complete and nutritious meal! (source: bodybuilding.com)
Lunch 739.7 Calories \| 93.4g Carbs \| 5.9g Fat \| 81.0g Protein 1 smoothie Tropical protein smoothie 545.0 Calories \| 79.9g Carbs \| 3.2g Fat \| 52.2g Protein 1 serving Cottage Cheese & Raspberries 194.7 Calories \| 13.5g Carbs \| 2.7g Fat \| 28.8g Protein	Tropical protein smoothie scaled to 1 smoothie Cottage Cheese & Raspberries scaled to 1 serving	Tropical protein smoothie Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds. Cottage Cheese & Raspberries Combine cottage cheese and raspberries; serve.
Dinner 719.8 Calories \| 26.8g Carbs \| 41.4g Fat \| 62.6g Protein 1 breast Pecan Breaded Chicken Breasts 598.5 Calories \| 14.5g Carbs \| 35.2g Fat \| 56.4g Protein 1 serving Zucchini & Hummus 121.3 Calories \| 12.3g Carbs \| 6.3g Fat \| 6.2g Protein	Pecan Breaded Chicken Breasts scaled to 1 breast Zucchini & Hummus scaled to 1 serving	Pecan Breaded Chicken Breasts On waxed paper, combine pecans, flour, and salt. Brush chicken breasts all over with maple syrup. Coat chicken breasts completely with nut mixture. In a large skillet over medium heat, melt butter and stir in the vegetable oil. Add chicken, and cook for 12 to 15 minutes until chicken is browned on all sides and tender. Zucchini & Hummus Slice zucchini into rounds and serve with hummus.